Smart & Savvy Shopping Tips

By Jacqueline Gomes, MBA, RDN

Smart shoppers know that eating healthy on a budget doesn’t have to be challenging or limiting. With today’s economy consumers are looking for ways to cut down on the cost of their grocery bill without sacrificing health.

It is not necessary to shop at special health food stores or purchase fancy products in order to maintain a healthy diet; in fact the healthiest foods in the grocery store are also the most economical.

Some of the most expensive items in your cart are soda, convenience and processed items such as individually packed snacks, chips, instant oatmeal and packaged sweets.

Check out these budget saving tips!

• Buy the largest frozen bag of veggies without added sauces. Frozen veggies are picked at their peak of ripeness and frozen immediately to preserve nutrients.
• Fresh fruits/veggies that are in season will cost less.
• Canned fruit in its own juices is a great choice all year long – stock up when these items are on sale.
• Meats – Chuck or bottom round roast has less fat and is less expensive than sirloin; buy a whole chicken and cut it up yourself instead of purchasing it cut up for you.
• Fish – tilapia & cod are lean choices that are usually priced right. Canned fish like tuna and salmon are often on sale and a pantry must-have!
• Buy meat in large bulk packages to save money. Freeze portions you might not use right away to prevent spoiling. Use within three months.

Tuna & Fresh Tomato Pasta

Quick, healthy and satisfying. This tuna pasta is ideal for a quick weeknight meal and is budget friendly.

Prep: 5 minutes

Cook: 20 minutes

Makes: 4 Servings

Ingredients:

• 2 (5-ounce) cans Bumble Bee tuna (in water)
• ½ pound DeCecco® Orecchiette Pasta
• 2 Beef steak tomatoes, skin removed
• 1 tablespoon olive oil
• 3 garlic cloves, thinly sliced
• ½ cup minced onion
• Salt & pepper
• ¼ teaspoon crushed red pepper
• 3 Tbsp capers, drained
• Handful parsley, finely chopped

Directions:

1. Cook pasta according to package directions.
2. Meanwhile, bring a pot of water to a boil. Score the tomatoes with a knife, submerge in boiling water for about 60 seconds, remove tomato skin.
3. In a separate bowl, squeeze the tomatoes releasing the tomato liquid and seeds – reserve the tomato pulp in a separate bowl.
4. Heat a large skillet over medium heat, add olive oil, onion and garlic. Cook for 2 to 3 minutes or until onion is soft.
5. Add in fresh tomato, salt, pepper and crushed red pepper. Cook for 5 minutes, if tomatoes appear dry, add in reserved tomato liquid.
6. Now add it canned tuna, capers and pasta. Toss to warm through, taste and adjust seasoning if needed.
7. Top with parsley and serve!

Nutrition Information:

320 Calories; 46g carbohydrate; 5.5g fat; 22g protein; 3g Fiber

Recipe by Jacqueline Gomes, MBA, RDN